Magnesium is crucial for brain health, supporting nerve function, cognitive processes like learning and memory, and protecting against age-related decline and neurodegenerative diseases by regulating neurotransmitters, reducing inflammation, and combating oxidative stress, with higher intake linked to younger brain age and better brain volumes, especially beneficial for women.
Magnesium (Mg) is involved in the regulation of metabolism and in the maintenance of the homeostasis of all the tissues, including the brain, where it harmonizes nerve signal transmission and preserves the integrity of the blood–brain barrier.
Magnesium supplements taken at an appropriate dose are likely safe but not needed if a child does not have a very restrictive diet. Again, most children obtain their daily magnesium needs simply through the food they eat.
Yes, magnesium can significantly help with sleep during pregnancy by calming the nervous system, relaxing muscles (reducing cramps/restless legs), supporting sleep hormones like melatonin, and easing anxiety, leading to deeper, more restful sleep, but always consult your doctor before starting supplements. It's often recommended in forms like magnesium glycinate, and can be obtained from foods (leafy greens, nuts, seeds, whole grains) or supplements, though professional guidance is key for dosage.
Large doses (taken continuously) might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
Risks of Magnesium Supplements
Magnesium supplements can cause nausea, stomach pain, and diarrhea. Additionally, this mineral often cause softening of stool. Magnesium interactions: Magnesium may not be safe for individuals taking diuretics, heart medications, or antibiotics.
Magnesium deficiency symptoms start mild with fatigue, weakness, loss of appetite, nausea, vomiting, and headaches, but progress to more severe issues like muscle cramps/spasms, numbness, tingling, anxiety, insomnia, abnormal heart rhythms, and even seizures, affecting nerve, muscle, and brain function crucial for overall health.
It turns out that magnesium can bind to and either activate or dampen important neurological receptors in our body which have a role to play in sleep. Fluctuating levels of magnesium in the body can also impact how much hormones we produce, like melatonin (the sleep hormone) and cortisol (the stress hormone).
Magnesium glycinate can be taken at any time of day, but it is best absorbed with food. Many people prefer to take it in the evening, as it may promote relaxation and support better sleep. If you experience digestive sensitivity, splitting the dosage into morning and evening with meals can improve tolerance.
Some good sources of magnesium are:
The researchers then divided participants into five groups based on their blood magnesium levels. They found that those with the highest and lowest levels of magnesium were, respectively, 30% and 32% more likely to develop dementia compared to the group with average magnesium levels.
High magnesium levels can slow down the nervous system, causing drowsiness, confusion, or even mental fog. If you're unusually tired after taking supplements, it might be a sign of excess.
Some epidemiological or observational studies reported that greater dietary intake of magnesium is linked to a general reduced risk of depressive disorders or fewer depressive symptoms [50,51].
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher. More generally, dried fruits such as figs, dates and apricots are an important source of magnesium. Recipe idea: Try a banana-spinach smoothie.
The claimed benefits of magnesium supplementation range from boosts in everyday wellness — better sleep, increased energy levels and improved mood — to specific health benefits, such as lower blood pressure, reduced risk of heart disease and improvement in migraines.
Taking them together is safe and may even enhance absorption and effectiveness when included as part of a balanced daily routine. B12 supports red blood cell formation and cognitive health, while magnesium contributes to relaxation, bone strength, and metabolic processes.
Magnesium also plays a vital role in brain health, including stress and anxiety. By blocking stimulating neurotransmitters and binding to calm, restful receptors in the brain, magnesium can help us relax.
Waking up in the middle of the night is called insomnia, and it's a common problem. Mid-sleep awakenings often happen during periods of stress. Sleep aids that you can buy without a prescription rarely offer effective or long-term help for this problem.
There is no scientific evidence to support the notion that people develop a physical dependence on magnesium supplements.
Magnesium deficiency
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
Altered magnesium levels have been linked to inflammatory skin conditions, including atopic dermatitis (AD), psoriasis, and acne vulgaris (AV).